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Basic Standing Pose Sequence – Focus

A sequence to consolidate basic standing poses.

Contents

Introduction

Pixie has put together a basic standing post sequence. Work on accuracy of foot placement and leg action, checking that you have the correct distance in all the standing poses. Standing poses aim to sharpen leg awareness, to integrate the legs into the torso and to build a sense of alignment in all poses.

View sequence

Supta Virasana
Reclining Hero Pose
5 minutes
Lay on your back with your legs bent, your toes pointing backward.
Virasana Forward
Downward-Facing Hero Pose
1 minute
Join your feet together under your buttocks and keep your knees far enough apart for your ribs to fit in between your legs as you fold forward. You can rest your head on the floor or on a block.
Uttanasana
Standing Forward Bend
45 seconds
Starting in Tadasana, exhale and reach down towards your feet. Let your spine release downwards. You can bend your knees or place your hands on blocks if you lack the necessary flexibility.
Adho Mukha Svanasana
Downward-Facing Dog Pose
45 seconds - 1 minute
Press evenly into your hands and feet. The main aim is to elongate the back of your body while lifting your hips up as high off the ground as possible. If necessary, bend your knees a little but stay strong in the legs.
Adho Mukha Vrksasana
Handstand
20-60 seconds
Open your hands into the floor and strengthen your arms as you lift your body up, one leg at a time, into an inverted balance. Use the wall for support if necessary. If pushing yourself up proves to be too difficult, you can walk your feet up the wall.
Adho Mukha Svanasana
Downward-Facing Dog Pose
45 seconds
Press evenly into your hands and feet. The main aim is to elongate the back of your body while lifting your hips up as high off the ground as possible. If necessary, bend your knees a little but stay strong in the legs.
Pincha Mayurasana
Feathered Peacock Pose
20-60 seconds
Spread your weight evenly across your forearms, activate your shoulders, and lengthen your spine as you lift yourself into this inverted balance. Use wall support if needed. You can also wrap a belt around your arms to keep them steady.
Utthita Hasta Padangusthasana Both Hands To Foot
Extended Hand-to-Big-Toe Pose with Both Hands to Foot
45 seconds
Stand up in Tadasana. Grab one foot with both arms and stretch it right in front of you. Work on keeping your back straight. Incorporate a bend in your knee or use a belt if necessary.
Utthita Hasta Padangusthasana Head To Shin
Extended Hand-to-Big-Toe Pose with Head to Shin
45 seconds
Grab a hold of your foot and extend your leg in front of you, while keeping the rest of your body straight. Elongate through the crown of your head and lift your leg higher. Ideally, join your shin and head.
Tadasana
Mountain Pose
30 seconds
Stand up tall and straight, place your feet close together, with your heels and big toes touching. Imagine as if you are standing with your back against the wall. Extend your whole body from the heels up through the crown of your head.
Utthita Trikonasana
Extended Triangle Pose
30-45 seconds
Keep the toes and kneecap of your left leg pointed forward and, keeping your spine straight and long, stretch over your leg. Place your left hand on your ankle or on a block next to your foot. Look up towards your extended right arm.
Utthita Parsvakonasana
Extended Side Angle Pose
30-45 seconds
Bend your front leg and place your hand by of your foot as you stretch your other arm up and over your head. Pull your waist away from the floor, keep your back straight. Place a block under your hand if necessary.
Virabhadrasana I
Warrior I Pose
30-45 seconds
Angle your back foot outward slightly and straighten your back leg. Lift from your navel up, bring your arms up, and lengthen through the crown of your head. Make sure your front knee and toes are aligned and pointing straight forward.
Virabhadrasana II
Warrior II Pose
30-45 seconds
Angle your back foot in and straighten out the leg. Bend your front knee into a lunge, pointing it forward so that it's aligned with your hips, shin, and toes. Stretch your arms out in a parallel line. Lengthen through the crown of your head.
Uttanasana
Standing Forward Bend
1 minute
Starting in Tadasana, exhale and reach down towards your feet. Let your spine release downwards. You can bend your knees or place your hands on blocks if you lack the necessary flexibility.
Ardha Chandrasana
Half Moon Pose
Get rooted through your left foot, point your toes and kneecap forward. Then, place your left hand on the floor or a block in front of you as you stretch your other right leg back in line with your straight back. You can use the wall for support if you lack the balance. If possible, lift your right arm up.
Basic Standing Pose Sequence – Focus
Warrior III Pose
Stay rooted through your foot, activate your leg and hips, and keep your kneecap pointing forward. Balance the rest of your body perpendicular to your leg and parallel to the floor.
Parivritta Trikonasana
Revolved Triangle Pose
Keep yourself rooted through your toe mounds as you twist and balance. Make sure your spine is straight and elongated, use blocks if necessary.
Parivritta Parsvakonasana
Revolved Side Angle Pose
Place your right hand on the inside of your left foot as you stretch your left arm up and over your head. If the twist is too intense, use a block for your lower hand or keep your left hand on your hip. Repeat on both sides.
Uttanasana
Standing Forward Bend
Starting in Tadasana, exhale and reach down towards your feet. Let your spine release downwards. You can bend your knees or place your hands on blocks if you lack the necessary flexibility.
Parsvottanasana
Intense Side Stretch Pose
Place your feet one leg-length apart, your back foot angled out slightly. Keep your legs straight as you start to fold over your front leg, maintaining a concave spine for as far into the bend as possible.
Prasarita Padottanasana (Head Down)
Wide-Legged Forward Bend
1 minute
Plant your feet as wide apart as you can. Place your hands on the floor and lengthen forward through your spine. Once you have achieved the concave spine, start to walk your hands backward to capacity, aiming to lengthen and release your spine as evenly as possible.
Supta Virasana
Reclining Hero Pose
4 minutes
Lay on your back with your legs bent, your toes pointing backward.
Virasana Forward
Downward-Facing Hero Pose
1 minute
Join your feet together under your buttocks and keep your knees far enough apart for your ribs to fit in between your legs as you fold forward. You can rest your head on the floor or on a block.
Salamba Sirsasana Wall Support
Headstand 1
5 minutes
Activate your shoulders and upper back muscles as you lift your body up into inverted balance. Use the wall for support if necessary.
Parsvaikapada Sirsasana
One-Legged Headstand Pose
20 seconds
Start in Sirsasana and bring one leg down to the floor. The other leg stays lifted and steady.
Baddha Konasana
Bound Angle Pose
20 seconds
Bring your feet as close as possible to your pelvis and join them together. Straighten your back and let gravity pull your knees down toward the floor. If necessary, use a strap to hold your feet in place.
Virasana Forward
Downward-Facing Hero Pose
1 minute
Join your feet together under your buttocks and keep your knees far enough apart for your ribs to fit in between your legs as you fold forward. You can rest your head on the floor or on a block.
Sarvangasana
Shoulderstand
5-7 minutes
Activate your arms and shoulders as you lift your body up perpendicular to the floor. Use blankets or bolsters to support your shoulders. Make sure the back of your neck stays relaxed and maintains its natural curve.
Halasana
Plough Pose
3 minutes
Use support under your shoulders. Keeping your shoulders open, lift your hips up high above your head, dropping your feet down behind you. Place your hands on your back to help keep it from rounding.
Simple Cross Legs Forward
45 seconds
Sit with your legs crossed. Keep your sit-bones pointing down as you stretch your arms forward to capacity, lengthening your spine.
Savasana
Corpse Pose
5 minutes
Lie down on the floor. Spread your arms and legs slightly at your side. Relax and concentrate on your breath.